Archive for "Jun 02 2017"

Jerk

CrossFit Tenacity – WOD

Warm-up

Warm-up (No Measure)

2 Sets:

10 Pass throughs

10 Scap push ups

15 sec Bar hang

15 Squats

5 inch worms

3 Sets: (Build pace each round)

3 Burpees w/ max jump

10 KB Swings

8 Thrusters (empty)

Rest 30-60sec

Weightlifting

Push Jerk (Heavy single)

3 x 3 @ 50-60% of 1RM

Then building to Single

Metcon

Metcon (Time)

5 Rounds for time:

10 Thrusters (42.5/30kg)

10 Toes to bar
10min time cap

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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman